Shin Splints

It wasn't me!

I've been doing a good bit of fast walking lately, and shin splints are becoming something of a pain. I'm wondering is there a good way to avoid them? I'll be doing a lot of running, walking and training over the summer and don't want to be inhibited by them if I can avoid it.

J-Fit

Make sure your calves are stretched (very well). It may not eliminate the pain but it should help it. Otherwise resting from impact type exercise is probably a necessity.

FastFullBack

As soon as you get home from walking/running put your legs into a bucket of cold water. Try and get a bucket as tall as possible so nearly all of your shins are in the water. Do it for about 15-20 and repeat later than night. Also do the following stretch:

http://www.succeed.com.au/wp-content/uploads/2009/11/kneeling-shin-stretch.jpg

It wasn't me!

Brilliant, thanks guys.

tankbarry

what are the best runners to wear. Im getting them orthotics in the morning so what would peoples advice on runners be.

O.P.H

Low foot arches are one of the main causes of shin splints. Get arch supports for your feet.

wylo

I used get these an awful lot, its terrible, completely inhibits your running,
3 things that worked wonders for me:

Strictly ran on grass, no solid ground.

Stretched my calfs alot after the warm up and after my excersise

Wore very good runners.

Im not sure if itwas real shin splints i had but it was incredibly painful until i did the above.

podge57

I put ibuprofen gel on my shins before I run, seems to be the best way I've found of dealing with it

TheJones

podge57 wrote: »

I put ibuprofen gel on my shins before I run, seems to be the best way I've found of dealing with it

Understand your reasoning as shin splints are annoying and painful but have to disagree with your advice. Taking any form of painkillers prior to exercise is actually quite dangerous, unless your obtaining professional coaching and your progress is being monitored continuously.

Atypical pain is your body's way of highlighting damage which will only get worse by ignoring it. By paying attention to this pain as soon as it becomes apparent and acting accordingly through appropriate rest and rehab procedures you can limit this damage and strengthen as necessary. Rubbing ibuprofen before rather than after a session will make you oblivious to any pain or damage your training may be causing.

Can I suggest as already mentioned having your gait analysed and purchasing some footwear to match, giving you the support you require and as a result reducing the pain associated with shin splints. When you've finished your normal run elevate your legs, apply ice or a very cold towel and then rub in the ibuprofen, this coupled with appropriate rest works every time!